There are many movements in butt-thinning exercises. At the same time, among butt-thinning exercises, some exercises have good butt-slimming effects, and some exercises have average butt-slimming effects. Of course, these butt-thinning exercises have a lot of particularities, so what? Exercise can slim down the buttocks, I believe some people know this. So, what exercises can you do in the gym to slim down your buttocks? Let’s learn about butt slimming exercises together!
1. Chair back standing and leg raising
Stand with your hands on the back of the chair, straighten your right leg, press the instep, and lift it as far back as possible. Keep your right leg straight and press the instep, then lift it forward, count as 1 round, do it 30 times in a row and then change feet.
Tips: The legs, knees and toes should be straight, not bent, and the upper body should be kept straight.
2. Roll hips
Lie flat on your back, bring your knees to your chest, stretch your hands flat and keep your shoulders close to the ground, slowly turn your hips to the right, try to keep your knees as close to the ground as possible, and turn your head to the left; exhale, return to the original position, and inhale again Repeat the above action in the opposite direction; then, inhale, let the muscles contract when the buttocks slowly lift off the ground, and straighten the lower, middle and upper parts of the back one after another until the body is supported by the shoulder blades. Stay in the same position for 10 seconds. Exhale and slowly lower your body. Repeat 2 times, gradually increasing to 5 times.
Tips: Breathe when doing the movements, but it is best to breathe evenly.
3. akimbo and stretch legs
Stand in a standing position with your hands on your hips. Straighten your left foot and take a big step back. Bend the knee of your right foot at 90 degrees. Then retract your left foot and switch to your right foot. Count 1 time and do 30 times in total. There is a rhythm on both sides. conduct.
Tips: When bending your knees, you should not bend them past your toes. When doing this, make sure your knees and toes point straight ahead.
4. Kick with your hands on the ground
Place the left side of your body on the ground, touch the ground lightly with both hands for support, and do not tilt your hips backwards. Lift your right leg straight forward until it is 90 degrees to the body, and the right foot does not touch the ground.Then kick your right foot back to the limit, count as 1 round, do 10 rounds in total, and then switch sides.
Tips: Keep your upper body stable and don’t shake when doing the movements.
5. Lying on your back and raising your legs
Lie on your back on the bed, with your legs straight and your arms spread apart in a straight line. Lift your right leg at right angles to the bed, slowly lift it toward the left finger, try to touch the left finger, keep the right leg straight, and keep the left hand horizontal; restore; switch to the left leg, lift toward the right finger, and repeat.
Tips: Keep your legs straight when raising your legs.
6. Hold your arms against the wall and raise your legs
Straighten your arms and hold the wall, your right leg is independent, shift your center of gravity to the sole of your right foot, then bend your body forward, exhale while straightening your left leg to the right, raise it as high as possible, alternate legs, do 15 times each, both legs Do not bend. Do it once in the morning and evening, and insist on doing it every day. This exercise can shrink the abdomen and form a beautiful curve from the waist to the buttocks, achieving the purpose of bodybuilding.
Tips: Don’t bend your legs when doing it, and remember to do it every day.
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